Perform exercises back to back with no rest. Then rest 60s before repeating for the recommended amount of rest.
[NL] Lower Body Pushing Superset
SIIT
Superset
x 2
LMT
BB Side Squat
reps
8
load
moderate
Tempo
3 s down; 2 s up
Rest
60 s
reps
8
load
moderate
Tempo
3 s down; 2 s up
Rest
60 s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 8 | Moderate | 3 s down; 2 s up | 60 s (h:m:s) |
| 2 | 8 | Moderate | 3 s down; 2 s up | 60 s (h:m:s) |
ULT
SL Squat to Box
reps
8
load
moderate
Tempo
3 s down; 2 s up
Rest
15-20 s
reps
8
load
moderate
Tempo
3 s down; 2 s up
Rest
15-20 s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 8 | Moderate | 3 s down; 2 s up | 15-20 s (h:m:s) |
| 2 | 8 | Moderate | 3 s down; 2 s up | 15-20 s (h:m:s) |
Hold a dumbbell over the sternum (i.e. goblet hold) if you need more load.
Pick a lower box to increase difficulty, as well.